Comparing Nutrients in 1 kilogram Pomegranates VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	28.6% 830kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	28% 36.2g	130g per day for Men 19-50 years
Sugars	189% 137g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	30% 16.7g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	113% 102mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	10% 100mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	37.5% 3mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	57.4% 1.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51.4% 360mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	21% 779g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Pomegranates versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pomegranates vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pomegranates has 2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Pomegranates.
• 1 kilogram of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pomegranates vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Pomegranates has 1.8 times more Copper, 2.6 times more Phosphorus, 2.2 times more Potassium and 2.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 2 times more Calcium and 133.7 times more Sodium than Raw Pomegranates.
• Both Pomegranates and Canned Tomatoes with Green Chilies contain similar levels of Iron, Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Pomegranates lack sufficient amounts of Calcium
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pomegranates has 5.5 times more Energy, 5.2 times more Carbohydrate and 2.4 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Raw Pomegranates as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.